Stretching Techniques To Avoid Back Pain

The old fashioned of treating back pain was rest and pain killers. In fact, I was told two months ago when my back pain began to go to bed for a month. However, more contemporary thoughts on the subject are that moderate exercise is better for your back.

I, for one, could not lie in bed for a month because of backache, because while my back was at its worst, I could not rest in one position for more than a minute or two and sleep was practically impossible.

I was in too much pain to get to the physician's surgery and I was not given a home visit. So, I merely sat at home and waited to feel better. Then my wife arranged a masseur to come over.

The massage helped, but she also recommended some stretching exercises to try, which I have since seen mentioned by some physiotherapists on the Net.

To start with, she recommended strolling as far as I could each day. Set achievable goals, but extend them whenever you attain them. Allow yourself one break on both the outward and homeward journeys and after a while, attempt to do without the break.

This has worked very well for me and from not being able to walk to the bathroom a month ago, I bin now walk around 350 yards without a stop. I place most of the reason for my recovery, such as it is, down to walking.

I have a slipped disc and a trapped sciatic nerve, so leaning backwards was agony for me (and still hurts), but I found that rotating at the hips does loosen things up.

There are two methods, I do this: 1] put you hands on your hips and push down or 2] clasp your hands behind your head; then standing with feet apart or sitting on a chair with no back, revolve your upper body as low as you are able to in a circle to the right eight times and then to the left. Increase the repetitions as and when you are able.

Sitting on a seat with a high back, reach back over your shoulders and clasp the back of the seat (or you may grip the sides of the chair). Then keeping your bottom still, strive to turn to the left eight times and then to the right. Take it slowly, no erratic movements, but really push.

Lying on your back, bring one knee up to your body; pull it if you have to. First one knee eight times, then the next, and then both together. A variant on this is to lie on the floor, bend your knees and put your feet flat on the floor. Then place one foot on the other knee and pull that knee towards you. The second version can also be conducted seated.

Lying on your back, lift your straight legs as high as you can, holding them together. You will probably not manage much, so get someone to push them high up to ninety degrees and hold. Push them over towards your face. Lift your bottom off the ground if you want. It sounds as if this one will seriously hurt, but it was OK for me.

These exercises were recommended to me by a personal masseur who has been highly trained. They are to suit my condition, so perhaps you had better take advice before trying them yourself.

Owen Jones, the writer of this piece, writes on a variety of topics, but is now involved with sciatica and acupuncture. If you would like to know more, please go to our web site at Sore Back Remedies